Maximizing Your Vegetarian Proteins

A plant-rich diet is a key component of good nutrition and health. When it comes to proteins though, a single plant rarely offers all the essential amino acids your body needs to build its muscles and maintain maximum functionality. The way this works is that if you consume a protein source with 100% of 19 out of 20 essential amino acids, and contains one at only 50%, you only get 50% benefit of those other 19 too.

The solution? Mix and match vegetarian protein sources (more than just beans!) in order to get maximum benefits. Choose two of any sources below:

• Beans/Legumes--personal favorite is black beans! 
• Whole grains--barley, oats, brown rice, quinoa (richest in protein!)
• Vegetables--low calorie and tons of variety. 

Or check out some of these recipes for complementary protein boost:

• Black bean burgers
• Easy PB lunch sandwich
• Boost a salad! 
• Breakfast: Oatmeal with walnuts and raisins
• Snack/Appetizer: favorite veggies with hummus